Lean Lifestyle….Not Diet. If you’re unable to keep your new lifestyle going, it’s NOT a permanent fix. This is not a short term fix ---it’s a way of Life ! Slow, steady and balanced is the only way to be successful. Patience, positive self-talk and faith in your program is the biggest part of this journey. Picture yourself as your already-successful self, no matter what, and remember that failure is all a part of the learning process. It’s about how fast you turn it around and make your next choice a healthy one!
Practice the 80/20 rule. If you choose a food that’s going to get you closer to your goal 80% of the time—you will have success. You don’t have to be perfect— that’s not realistic. Try to eat 3 meals daily and 1-2 planned snacks, keeping in mind your total calorie range. Don't eat mindlessly! Keep all of your attention on the food you're enjoying. Take your time, and really enjoy every bite.
Snooze to Lose. Get 7 to 8 hours of sleep every night! This keeps you lean and curbs cravings.
Slow and Steady Wins the Race. f you’re unable to keep your new lifestyle going, it’s NOT a permanent fix. Slow, steady and balanced is the only way to be successful. Patience, positive self-talk and faith in your program is the biggest part of this journey.
Picture yourself as your already-successful self, no matter what, and remember that failure is all a part of the learning process. It’s about how fast you turn it around and make your next choice a healthy one!
Lean people lead lean lives...it's their habits that make them lean. These habits range from cooking, eating, shopping, exercising.... as well as thinking habits.
Set a NEW and different goal-What do I mean by different? I mean something that you have not chosen in the past and is fresh and exciting. Something that is new to you and different than any other goal you have chosen in the past. encourage you to take that goal a step further and make it more exciting….. Taking updated family photos to use around your house……Participating in a walk/run for charity……Wearing an article of clothing you would never wear before, like a tank top, sleeveless shirt, short skirt, or tight sun dress
Pick one habit to replace an old habit. Start with just one habit for now, to make it more likely that it’ll stick. Let’s say you want to eat more vegetables. Instead of snacking on chips or sweets in the afternoon, snack on carrots/broccoli and hummus (for example). Or if you normally check email when you wake up, instead go for a walk or do 8 minutes of bodyweight exercises.
Have some accountability. Commit to doing the habit to a small group of people you care about. It can be your family/friends on Facebook, your following on Twitter, your crew at school or simply announcing it at the dinner table. . Log your habit daily, share them, and stay accountable to them. For extra fun, commit to doing something really embarrassing if you don’t stick to the habit each week.
Laser Focus-Focusing on one goal at a time is the most powerful way to achieve it. Taking on more than one goal at a time spreads your time and energy out, making it impossible to accomplish anything. If you have more than one goal on your mind, write them all down and then go after them one and a time until they are all completed.
Progress rather than Perfection. When you do, your mindset will quickly change–you’ll gain confidence and momentum with each new day. And because this is a game you can win, you’ll enjoy one victory after another. You will free yourself from living in The Void, that state of mind which leaves so many feeling incomplete and disempowered. When you approach your transformation with this new perspective, you will soon see that your progress is your success!
Maintain Personal Integrity. Maintain your commitment to your commitment. Set your goals, promise yourself that you will achieve them. Eliminate wiggle room and excuses. That's personal integrity! There are going to be days that you are not going to be as healthy as you want --and you have to tell yourself ...SO WHAT. Choose a healthier choice the next meal or the next day and keep your progression moving forward. That's how you win ...at losing !
Stay On Track While Eating Out-Forget the Extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered. Don't Drink Calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories. Get Dressing On the Side: Ask for sauces and dressings on the side to cut down calories. Order Healthier Sides: Just because the grilled fish comes with a side of potatoes doesn't mean you have to get it that way. Ask for a side of steamed veggies instead.
Don’t join the clean plate club. We want you to leave something on your plate today. Try it---you don’t have to eat everything that’s in front of you. Chances are you're eating more than you really need, simply because you were taught to clean your plate. Don’t clean your plate even when you’re full. We want you to start paying closer attention to your fullness cues; stop eating when you reach 80% fullness.
It’s Hard To Out-Exercise A Bad Diet The second thing to keep in mind is that it’s very difficult to out-exercise a bad diet. A big mistake many people make is doing a hard workout in the gym and then fueling up with a bagel and cream cheese afterwards because they ‘earned’ it’.But, in eating that bagel, they actually take in more calories than they just burned off, basically rendering that workout useless as far as becoming lean is concerned.
Healthy doesn’t have to mean boring -Eating the same meals every day can get boring. And when you’re bored, you may be tempted to try high-calorie alternatives. Vary your menus—try new spices, new tastes & new textures. Healthy eating can be just as gratifying as high-calorie meal plans (and much more energizing, too).